What is Tai Chi & what are the health benefits? (complete guide)
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What is Tai Chi?
Tai chi is an art embracing the mind, body and spirit. Originating in ancient China, tai chi is one of the most effective exercises for health of mind and body. Although an art with great depth of knowledge and skill, it can be easy to learn and soon delivers its health benefits. For many, it continues as a lifetime journey.
Tai Chi is a mind-body exercise originating from ancient China, where it started as a famous martial art. These days, it’s practised around the world as an effective exercise for health.
It’s impossible to describe this complex art in one sentence. Tai Chi can be many things for different people, but regular practise will improve your wellbeing.
At the heart of it, Tai Chi is a moving meditation in the form of a series of gentle exercises that create harmony between the mind and body. The ultimate purpose is to cultivate our inner life energy (qi) to flow smoothly and powerfully through the body. This is a spiritual experience, as much as a physical one.
Movements are fluid, graceful, circular and slow. Breathing is deep, aiding visual and mental concentration. This relaxes the body and allows the life force to flow freely.
This practice is so effective because it consists of exercises that are equally balanced between yin and yang (opposite forces that complement each other, such as dark and light, or female and male).
Tai Chi is easy to learn. Many people embark on a life-long journey to deepen their experience, as there are always new levels of understanding to uncover. This is part of the appeal.
Tai Chi can be practised almost anywhere and the cost of learning is relatively low. It’s suitable for anyone, because exertion levels can be adjusted to suit your physical condition.
Health benefits of Tai Chi
On a physical level, Tai Chi improves strength, flexibility, aerobic conditioning and balance. It’s been proven to improve cardiovascular fitness, lower blood pressure, prevent falls and help people who have arthritis.
And the list goes on!
There are also immense emotional and mental benefits. The deliberate movements help people to feel more relaxed, grounded and present in their bodies. This lowers anxiety, stress and depression; while improving memory, focus and sleep.
Tai Chi is probably the most effective exercise for your entire wellbeing. It’s so enjoyable that millions of people around the world are practising it, no matter their age or physical condition.
It’s all about improving your quality of life and feeling empowered.
Numerous medical studies show the overwhelming benefits of Tai Chi, especially when modified programs address specific health conditions. Research shows a regular routine can prevent many health problems and help people to better manage the conditions they already have.
We look at these clinical studies in more detail further down, so keep reading to learn more.
Principles of Tai Chi
The guiding principles bring us back to the laws of nature, upon which Tai Chi was based.
Movements are slow, smooth and graceful, to help us to be present. Breathing is controlled, for this same reason.
Modern life is so fast and unnatural. Tai Chi brings us back to the slow phase of nature to recharge our minds and bodies. We crave this balance. This is why so many people enjoy this practice (though it may take some time to get used to the slower pace).
- Movement Control
- Tai Chi movements are slow to help you integrate mind and body. They are smooth to facilitate serenity, flowing like water in a river. This continual flow gathers inner energy like hydraulic power, growing as it flows.
- Move as though you’re pushing against gentle resistance. Every movement generates a soft inner power. Another good way is to imagine the air around you becoming denser, or pretend that you’re moving in water.
- Body Structure
- Maintain an upright posture. Studies show that good posture strengthens the Deep Stabiliser muscles, which support the spine. It also provides more space for internal organs. What’s more, you feel stronger and more positive when upright. Qi flows better in an aligned body. A poorly aligned body puts extra strain on the spine and compromises balance.
- Be mindful of weight transference. Balance is an essential part of Tai Chi. Like nature, we are happier and healthier when in harmony.
- Internal Components
- Loosen or ‘松 – Song‘ the joints. Relax when you do Tai Chi, but not to the point where your muscles get floppy. Instead, consciously and gently stretch your joints from within. Qi can only flow smoothly and powerfully if your joints are Song (and not tensed). Song also strengthens the internal ligaments and muscles, enhancing the function of joints.
- Develop a state of mental quietness or ‘静 – Jing’. You’re more mindful of the present and the self when you’re ‘Jing’.
These principles may seem simple, but they’re profound.
Is Tai Chi safe?
Yes, Tai Chi is a low impact exercise, so it’s very safe.
Although minimal stress is placed on muscles and joints, every individual is different. Honour your body and never push yourself beyond your limits.
Here are some tips for when you’re doing Tai Chi from home, or in a class:
- Make sure you’re practising in a safe learning environment, with good lighting and no obstacles.
- Practise in a comfortable location that isn’t too cold, hot or windy.
- Drink water if you’re practising on a hot day.
- Warming up and cooling down exercises should be part of your routine.
- Never push your body beyond what feels comfortable for you, even if you think the movement looks easy.
These are easy to learn and most of them are common sense, so many teachers already do this.
Who is tai chi suitable for?
Anybody can learn and enjoy it, including children, people with a disability and older generations.
There’s something for everyone, from the slower paced styles to more vigorous movements of the classical Chen style. It all depends on your preferences and what your body can handle.
People with a disability and the elderly:
I’ve taken extra measures to make sure that Tai Chi is accessible to everyone, by working with my medical colleagues to adapt my programs for almost any chronic condition and disability.
Even people with limited movement can benefit from the principles.
For example, my friend Richard has Guillain-Barre Syndrome, an unusual disease that affected his neurological system. He was lying in an intensive care bed, hardly able to move any part of his body. He visualised Tai Chi for Rehabilitation in his mind, which gradually helped to bring him back to health.
Not just for adults, get the young ones involved too:
I love that Tai Chi unites people from different generations. The whole family can get involved.
It’s particularly suitable for adults looking for gentle exercise, but children also benefit from the practice – which does wonders for their developing brains, physical health and emotional wellbeing.
Children love to learn, and they’re very good at it, especially when enjoying a fun activity. Tai Chi provides the tools they need to feel balanced and better cope with stress. It’s a good chance to step away from the screens and connect with nature.
Standard Tai Chi classes are suitable for children, but they will probably get more out of a modified program that captures their attention and engages their strong imaginations.
How often should I practise Tai Chi before seeing results?
It’s a good idea to practise every day for at least 10 minutes a day, to get into a routine.
This is generally achievable, even on busy days.
Many people do 20 to 30 minutes of Tai Chi every day, but you can continue for longer as this activity isn’t strenuous. It all depends on your individual circumstances.
Benefits will occur after a few months of regular practice, but many people notice they’re feeling calmer, more grounded and healthier even before that. These benefits will deepen if you commit to a long-term routine.
How to get started with our health programs
Want to try out my Tai Chi classes? You can join some discounted sessions.
Simply click on the homepage to go to the page.
You can purchase our full program here to download and watch the videos.
If you have any questions about Tai Chi (including which course is best for you), please contact us.